You Will Need
- An ice pack
- Neck and shoulder exercises
- A massage
- Good posture
- A supportive bed and pillow
- Chiropractor (optional)
Apply ice pack
Apply an ice pack to your neck for 15 to 20 minutes when symptoms occur. An ice pack will reduce the pain and any inflammation.
Do neck exercises by keeping your head in a neutral position and looking forward, then slowly tilting your head side to side. Do five to 10 repetitions.
Perform a shoulder roll exercise by relaxing your body and slowly rolling your shoulders forward in a circular motion five to 10 times, then backward five to 10 times.
Get a massage
Get a massage to ease tense muscles. Take a warm shower before a massage to help relax your muscles.
Practice healthy posture. Stand straight and tall with your shoulders back. Stay in a neutral position without slouching.
Use a supportive mattress and pillow
Sleep on a firm, supportive mattress and avoid lying on your stomach. Your pillow should also support your neck. When lying on your pillow, your spine should be straight and your neck in a neutral position.